Thoughts on Marathon Pacing

This list is intended for those acting (or thinking of acting) as a pacer at a marathon.

Volunteering for Aid Stations or registration is great, but few people can pace a marathon. Doing so contributes to the sport in a way that few others can.

Marathon pacing is an act of sacrifice; it is not your race or your goals. You are there to help others.

Choose a pace that you are completely confident you can hit. This should be at least 15 minutes slower than your PR, if not 30-60.

Remember you are a pacer, not a rabbit. You are there to keep pace, encourage, chat, support, and give 'positive energy'. A rabbit is there to push runners to achieve a very fast goal; for a rabbit, it's all about speed.

Make sure at the start that everyone knows your strategy. I would recommend that you target 60-120 seconds faster than overall goal time. So a 4:00 pace would arrive at the finish in 3:58 to 3:59.

Faster is not better. For every person you get over the line a bit quicker, someone is likely to crash. Do not let your doubts, fears and insecurities lead you to go faster than needed.

I aim for slightly below target pace based on gun time, not chip time. This is because I am not confident that everyone around me is starting at the same time. Remind everyone to make a note of their own offset from gun time, so they know if they have a little extra in hand. I use my Marathon Pace Band to run the first half in 1 to 2 minutes less than goal time, than maintain that margin to the end.

You need a good sense of pace. Using split times and pace devices help, but your own sense of pace is the biggest thing. Knowing your Heart Rate at target pace can be very useful, but allow for a little higher Heart Rate due to stress.

Your split times are the most reliable gauge of your average pace. Check the time against a pace band. Let everyone know the difference between pace and target pace, both for that mile and overall. Keep those around you informed.

GPS is worse than useless for giving you current pace. The moment to moment variation is more misleading than valuable.

The GPS average pace is as more accurate, but is generally long.

Displaying the lap average pace can give you a reasonable compromise on accuracy, but hit the lap button at each mile marker rather than using autolap.

Ask who has a GPS on and explain the accuracy issues.

Subtracting 5 seconds per mile from the average pace can compensate.

Footpod based pace devices (Nike+, Polar) can be useful, as they give a very consistent reading on pace. They do need to be calibrated however.

Hilly courses are tricky - don't run a constant pace, run near constant effort. On a very hilly course, you may be a minute a mile faster or slower than goal. Make sure everyone around you knows what you are doing and why.

Remain positive at all time.

Understand what is expected of you from the pace organizer.

Make sure you have a sign with your target time on your back. (No one can see your front in the race.) The pace organizer may not provide this, so be self sufficient.

Make yourself obvious. I think some helium balloons are the best option, as they are easy to carry, can be seen from a long way, and pose no real risk to the runners around you.

Carry extra gel packets to offer the runners. I've only had a runner accept one once, but I think the offer helps.

You may get cold! You will be running much slower than your race pace, so take this into account.

Remind people to take Gel - it's easy for people to get distracted.

Remind people to drink if they are thirsty - [hydration guidelines]

Never wear headphones. You are there to help others, so you need to be in communication with them.

If you want a challenge, do more after the race - the race itself is for others. Thunder Road and Myrtle beach both offer the opportunity to run the latter part of the course again.

If you can't keep up the pace, I would suggest dropping out of the race, or at the very least, take off the pacer sign/tee shirt.

Singing, shouting, using catchphrases can all help lift people's spirits. From "once more into the breach dear friends, once more" to Christmas carols, it all helps. If someone does not like the chatter, they will just drop back a few yards.

Tell the runners what's ahead - is there an uphill, a downhill, or flat? If you know it's the last hill, tell them. If you know the course, that's great - if not, print out a course profile and use that.

Shout out the split time - make sure everyone know what the last mile is, and how you are all doing in the race to that point. Ideally you'll be able to tell them you are a seconds under goal pace, and have a little bit of cushion overall.

Know where the Aid Stations are, to let people know they are coming up. Know if there is gel available as well.

Remind everyone to drink if they're thirsty at every stop. Encourage people to walk just long enough to get their fluids in.

If you have to stop for a bathroom break (and it can be hard to avoid), catch up quickly and make sure those you pass know you are catching up, not pacing. If possible, catch up away from the main crowd, such as on a sidewalk.

Do not hold up the group for anyone who falls off the back. I’ve seen some pacers do it, and it’s a huge mistake. It only puts everyone else's race at risk.

It's okay if there are multiple pacers for a given time for the pacers to split up near the end. Make sure there is at least one pacer that will stay on goal pace, but others could speed up to help others achieve a PR, or slow up to help someone struggling. Make sure everyone is aware of what each pacer is doing, especially if you have a sign on!

Always ask who is a first timer, who is going for a PR, and who is going for a BQ. We need to especially take care of those folks.

Do not put time in the bank beyond a 1 to 2 minute safety margin. That is just long enough to tie a shoe or slow for a drink.